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T4 Nutrition > Lecture Two > Flashcards

Lecture Two Flashcards

1
Q

a ______________; a nutrient that is needed in relatively large amounts in the diet

A

macronutrient

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2
Q

there are 3 types of carbohydrates, ________, ________ and _________

A

sugars, starch and fibre

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3
Q

___________; the simplest form of CHO; 3 main ones include, glucose, fructose, and galactose

A

monosaccharides

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4
Q

____________; 2 monosaccharides joined together; 3 main ones include sucrose, lactose, and maltose

A

disaccharides

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5
Q

____________; molecules formed from 3-9 monosaccharide monomers; these are considered a complex carbohydrate

A

oligosaccharides

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6
Q

___________; molecules formed from many monosaccharides attached together in the form of long chains

A

polysaccharides

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7
Q

____________ (polysaccharides) - this is the storage form of glucose

A

glycogen

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8
Q

in plants, glycogen is known as ________

A

starch

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9
Q

________; non-digestible carbohydrate and is not considered a nutrient although essential for health

A

fibre

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10
Q

T/F from an energy perspective, fibre is not useful

A

true

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11
Q

a _______ fibre does the following:

  • dissolves in water
  • forms a gel in GI system
  • slows gastric/intestinal motility
  • decreases CV disease, CHOL
A

soluble

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12
Q

_________ fiber does the following

  • does not dissolve in hot water
  • absorbs water INTO the GI system
  • decreases absorption time
  • can lead to nutrient deficiencies
A

insoluble

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13
Q

________ _______ is a measure of the potential of food to raise blood glucose levels

A

glycemic index

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14
Q

__________ ________ is affected by food preparation, macronutrient proportion, and type of CHO

A

glycemic index

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15
Q

____ is essential to support growth and provide energy

A

fat

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16
Q

there are 3 main types of lipids; __________, ___________ and _________

A

triglycerides, phospholipids and sterols

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17
Q

____________; about 95% of fats present in foods and the human body

A

triglycerides

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18
Q

____________; about 2% of all dietary lipids, obtained from plants and animals

A

phosolipids

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19
Q

T/F phospholipids are soluble in fat and water

A

true

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20
Q

________ density lipoproteins = “bad cholesterol”

A

low

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21
Q

______ density lipoproteins = “good cholesterol”

A

high

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22
Q

_______; less than 2% of all lipids, can be obtained from plant, animal fungi, and bacterial sources. They make up the precursors of different hormones

A

sterols

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23
Q

________ _________; hydrocarbon chains of 4-24 carbons that form the building blocks of lipids

A

fatty acids

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24
Q

longer chain = _______ ______

A

more solid

25
Q

shorter chain = ________ _______

A

more liquid

26
Q

there are 3 categories of fatty acids; ___________, ___________ and ____________

A

saturated, monosaturated and polyunsaturated

27
Q

saturated fats come from ________, _______ and _________ ______

A

red meats
egg yolks
whole milk

28
Q

monounsaturated fats come from _________ oil, _________ oil and ________

A

canola oil
olive oil
seeds

29
Q

polyunsaturated fats come from _________, _________ and _______ oils

A

corn
safflower
sunflower

30
Q

_______ _______; occur when polyunsaturated fats are altered through artificial hydrogenation to harden liquid oils into solids i.e margarine

A

trans-fats

31
Q

the disadvantages to trans-fats included increase in ______ and decrease in ______ - both are linked to risk of bowel and visceral cancer

A

LDL
HDL

32
Q

of all the fatty acids there are 2 essential ones; _________ acid and ________ acid

A

linoleic
linolenic

33
Q

linoleic acids are an omega __ fatty acid and come from seeds and seed oils

A

6

34
Q

linolenic acids are omega __ fatty acids and come from fish oils, seafood and leafy greens

A

3

35
Q

T/F both essential fatty acids are monounsaturated

A

false, they are polyunsaturated; meaning the body cannot produce them and they must come from diet

36
Q

most lipids are water insoluble and therefore are transported in the blood via ___________

A

lipoproteins

37
Q

there are 4 types of lipoproteins

______________, ___________ , __________ and ___________

A

chylomicrons
very low-density lipoproteins (VLDL)
low density lipoproteins (LDL)
high density lipoproteins (HDL)

38
Q

__________; fatty acid that transport lipids from small intestine to the liver during digestion

A

chylomicrons

39
Q

________; transport lipids synthesized by the liver to adipose tissue for storage

A

VLDL

40
Q

_______: carry about 75% of the total cholesterol in the blood and delivers it to cells throughout the body for use in repair of cell membranes and synthesis of steroid hormones

A

LDL

41
Q

when present in excess ______ can depots cholesterol in the arterial walls

A

LDLs

42
Q

________: removes excess cholesterol from cells and the blood and transports it to the liver for elimination - this is why it is known as “Good cholesterol”

A

HDL

43
Q

_____________; up to 2/3 of this product in your body is produced by the liver

A

cholesterol

44
Q

T/F high fat intake stimulates reabsorption of cholesterol back into the blood

A

true

45
Q

T/F When saturated fats are broken down, all of the products are used to make cholesterol

A

false, only some products make cholesterol

46
Q

_________ are essential for the growth and maintenance of all tissues. They are required for the manufacturing of muscle, skin, hair, nails, CT, enzymes, hormones and antibodies

A

protiens

47
Q

proteins can be obtained from both _______ and ________ sources

A

animal and plant

48
Q

the building blocks of proteins are called _______ ________

A

amino acids

49
Q

there are 20 amino acids and they can be broken down into 3 categories _________, ___________, and __________ _________

A

essential (9)
non-essential (10)
conditionally essential (1)

50
Q

__________; an amino acid that a body cannot synthesize ad must be ingested

A

essential

51
Q

some essential amino acids are isoleucine, leucine and valine - these are your “_______” and 1/3 of muscle proteins are _________

A

BCAAs x2

52
Q

what is BCAA?

A

an energy source for muscle :)

53
Q

_____-__________: an amino acid that the body can synthesize on its own

A

non-essential

54
Q

___________ _________; cystine requires methionine (An essential amino acid) to be made in the body

A

conditionally essential

55
Q

T/F proteins are stored for future use in a central location

A

false!!

56
Q

T/F proteins are everywhere incorporated into other cells

A

true

57
Q

classification of proteins include ______ quality and_____ quality

A

high
low

58
Q

_____ quality proteins are sourced from plants and animals (meat, fish, dairy, quinoa, soybeans), are easy to digest and absorb and contain ALL essential amino acids

A

high

59
Q

_____ quality proteins only contain SOME of the essential amino acids and are sourced from only plant-based things such as grains, nuts, etc

A

low

T4 Nutrition (3 decks)

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